Workout Routine

Free

PPL Heavy/Light

by DomGionet

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Targeted muscles
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Click a muscle to see how much a workout targets it
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Light
Moderate
High
Very High

Workouts

Push Heavy

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
120 sec
2
75% TM
115 lbs
8
120 sec
3
65% TM
100 lbs
10
120 sec
4
50% TM
75 lbs
12 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
5
120 sec
2
75% TM
19 lbs
8
120 sec
3
65% TM
16 lbs
10 +
amrap
120 sec

incline bench press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
10
100 sec
2
70% TM
18 lbs
10
100 sec
3
60% TM
15 lbs
10 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

lateral raise

3×10+

Overhead Cable Tricep Extentions

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
8
100 sec
2
75% TM
34 lbs
10
100 sec
3
65% TM
29 lbs
12 +
amrap
100 sec
4
65% TM
29 lbs
12 +
amrap
100 sec

Overhead Cable Tricep Extentions

4 sets

Seated Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Seated Overhead Tricep Extension

3×15

Pull Heavy

barbell row

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
5
100 sec
2
80% TM
120 lbs
8
100 sec
3
75% TM
115 lbs
10
100 sec
4
50% TM
75 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

barbell row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
5
100 sec
2
75% TM
34 lbs
8
100 sec
3
60% TM
27 lbs
10
100 sec
4
50% TM
23 lbs
12 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

lat pulldown

4 sets

Pull Up

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pull Up

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
90% TM
23 lbs
5
100 sec
2
80% TM
20 lbs
8
100 sec
3
70% TM
18 lbs
10 +
amrap
100 sec

seated incline curl

3 sets

Isolated cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15 +
amrap
100 sec

Isolated cable curl

3×15+

Legs Heavy

squat

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
70% TM
105 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% TM
135 lbs
5
100 sec
2
80% TM
120 lbs
5
100 sec
3
70% TM
105 lbs
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg extension

3×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Cable crunch

3×10+

Push Light

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

bench press

3×12

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Shoulder press

3×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

cable crossover

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

skull crushers

3×10

Pull light

Lat Prayer

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Lat Prayer

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated cable row

3×10

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Preacher Curl

4×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

face pull

3×10

Legs Light

V Squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
38 lbs
5
100 sec
2
75% TM
34 lbs
8
100 sec
3
65% TM
29 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

V Squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

leg press

3×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bulgarian split squat

3×10

Standing calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Standing calf raise

4×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Cable crunch

3×10+